Stručni članak
Fizička aktivnost u trudnoći
Aleksandar Đorđević
Sportska akademija, Beograd
Sažetak
Za siguran i što lakši porođaj veoma je važna telesna kondicija. Priprema za porođaj i
majčinstvo morala bi uključiti lagano vežbanje kojim se održava optimalna forma i
elastičnost tela. Redovno vežbanje pomaže jačanju određenih grupa mišića, naročito onih
koji se koriste tokom porođaja-karlični, trbušni, leđni mišići. Vežbanje se može upražnjavati, ukoliko to lekar odobri, tokom cele trudnoće, dakle svih devet meseci. Samo vežbanje je jako dobro za trudnicu jer je priprema za predstojeći porođaj. U prvom tromesečju i zadnjem tromesečju vežbanje treba da bude laganog intenziteta i ne treba preterivati sa vežbanjem. I to u prvom tromesečju zbog formiranja fetusa i njegovih organa, a u trećem tromesečju zbog rizika od pobačaja i preranog rađanja deteta. Cilj fizičke aktivnosti tokom trudnoće je da se pripremi trudnica za porođaj, da se sama trudnoća lakše podnese kako fizički tako i psihički, da se održi fizička forma i spreči preveliko dobijanje na težini, da porođaj bude lakši i manje bolan. Suštinski efekti fizičke aktivnosti u trudnoći su: poboljšanje cirkulacije (što umanjuje efekat proširenih vena što je česta neugodnost kod trudnica), poboljšanje ravnoteže (što je teško jer se centar za ravnotežu menja), smanjuje oticanje, olakšava gastro neugodnosti, uključujući i zatvor, smanjuje grčeve u nogama, ojačava trbušnu muskulaturu, poboljšava stav tela (zbog dodatnog povećanja težine i redistribucije telesne mase), olakšava brojne neugodnosti tokom trudnoće kao što su bolovi u leđima i mišićima, poboljšava osećaj blagostanja, omogućava da porođaj bude manje bolan, olakšava postporođajni oporavak.
Ključne reči: vežbanje, trudnoća, porođaj
Physical activity during the period of child-bearing
Abstract
Body ability is very important precondition for normal birth. Preparation for birth and
matherhood must be include soft exercises in order to maintain optimum body form and
flexibility. During the frequent exercises certain goups of muscles become stronger,
specialy those muscles which are important during the birth – pelvic, abdomenal and spine muscles. Exercises can be practised, if physician uphold it, during the whole period of child-bearing, i.e., during the whole nine months. Exercises are very good for pregnant
woman because they present preparations for upcoming birth. During the first three months and the last three months of child-bearing, exercises should be very soft. Regarding the first three months: it is a period of fetus and organs forming, and regarding the last three months: there is a risk of abortion and prematurely child birth. Purpose od physical activity during the child-bearing is preparation woman for birth, reducing problems during the period of child-bearing in physical, as well as in psychical sense, maintaining physical form and prevention of too much increase in weight, in order to prevent too painful birth. Real effects of physical activity during the child-bearing are: circulation improvement (which decrease effect of vane widening which is usual problem of women during the child-bearing), balance improvement (which is not too ease because centre of balance is different during the period of child-bearing), decrease intumescing, decrease digestion problems, decrease contraction of legs, improve abdomenal muscles, improve body position (because of additional weight and body mass), decrease many problems during the period of childbearing, like pains of muscules, contribute to feel of well-being, contribute to much easer birth and recovery after birth.
Key words: exercise, child-bearing, birth
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